February 8

Raspberries: Health Benefits, Recipes and Side Effects

By Fitness Blog

February 8, 2022

Raspberries: Health Benefits, Recipes and Side Effects HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Raspberries are a fruit you'll be able to take pleasure in all yr lengthy. Be it frozen or contemporary; raspberries are a scrumptious and versatile fruit. They have many useful properties similar to anti-inflammatory, anti-cancer, anti-allergic, cardio-protective properties and lots of extra. The fruit can vary in numerous colors, from crimson and black or purple to golden. Each color has its composition of minerals, nutritional vitamins and antioxidants. 

However, crimson raspberries are among the many mostly grown fruits. They include a variety of antioxidants similar to vitamin C and E. In addition, they include selenium, beta carotene, lutein, lycopene and zeaxanthin. It additionally accommodates flavonoids which present antioxidant results. They even have many medicinal makes use of and might supply promising leads to most cancers prevention. 

Nutritional Value of Raspberries

100 grams of crimson raspberries include:

  • Calories: 52 kcals
  • Fats: 0.6 g
  • Carbohydrates: 12 g
  • Protein: 1.2 g

Vitamins and Minerals

Raspberries additionally include truthful quantities of nutritional vitamins and minerals similar to: 

  • Vitamin C: 26.2 mg
  • Magnesium: 22 mg
  • Vitamin B6: 0.1 mg
  • Potassium: 151 mg
  • Iron: 0.7 mg
  • Calcium: 25 mg

Additionally, raspberries include different minerals like: 

  • Phosphorus, 
  • Zinc
  • Copper 
  • Selenium
  • Vitamin Okay and E 

Raspberries even have a really low glycemic index. Glycaemic index is the meals’s capability to transform complicated carbohydrates into glucose (blood sugar). That makes raspberries a greater fruit alternative for individuals attempting to handle their blood sugar ranges.

Health Benefits of Raspberries

1. Good for Diabetics

Raspberries (particularly crimson) are one of many lowest-sugar berries. That makes them a superb alternative for individuals who have candy cravings however need to lower down on their sugar consumption. They even have a really low glycemic index which may also help regulate blood sugar ranges. It can also be due to the excessive quantities of fibre in raspberries. It prevents quick digestion and helps stop an increase in blood sugar ranges.

2. Rich in Antioxidants

Raspberries are a wealthy supply of antioxidants. They include compounds like beta carotene, lutein, lycopene and zeaxanthin. Studies present that antioxidants assist scale back irritation and forestall untimely ageing. Increased quantities of free radicals may cause cell harm in our our bodies. Antioxidants additionally assist to eradicate  free radicals from the physique offering a myriad of well being advantages.

3. High in Fibre

One cup of crimson raspberries can include as much as 8g of dietary fibre. This fibre offers you a sense of fullness and reduces the necessity to binge eat. Dietary fibre additionally slows down the discharge of blood sugar by slowing down digestion. In addition, it promotes a wholesome intestine.

Red raspberries additionally assist to advertise the expansion of wholesome intestine micro organism. Gut micro organism assist construct immunity and assist get a wholesome digestive system and higher meals absorption. In addition, in response to research, intestine micro organism reduces the probabilities of contracting ailments.

4. Good for Heart

Research has proven that sure flavonoids in crimson raspberries may also help suppress irritation, resulting in cardiovascular problems. That is as a result of these flavonoids work by lowering the depth of the immune response. In addition, vitamin C, vitamin A, and lots of different antioxidant compounds defend the cardiovascular system from harm that free radicals could trigger. They additionally include potassium which improves blood circulation, blood strain and retains the sodium ranges in test. As a consequence, it helps stop hypertension.

5. Controls Cholesterol

Raspberries are wealthy in dietary fibre and vitamin C. These vitamins may also help scale back dangerous ldl cholesterol. In addition, it reduces the chance of atherosclerosis. In this situation, the arteries harden and slim as a consequence of plaque build-up. Fibre prevents this by controlling ldl cholesterol manufacturing within the physique. 

Manganese current in raspberries additionally helps scale back LDL, which helps handle ldl cholesterol  whereas lowering the chance of cardiovascular problems.

6. Anti-allergic Effect

Red raspberries are wealthy in quercetin, a flavonoid with antihistamine properties. Research exhibits that it could inhibit the discharge of histamine. Histamine is a compound that is part of the immune response and is answerable for inflicting irritation. This antihistamine may also help scale back many forms of allergy symptoms similar to runny nostril, hives, watery eyes and lots of different inflammations and swellings.

7. Beneficial in Pregnancy

Red raspberries are filled with many important nutritional vitamins, minerals, antioxidants and fibres. These compounds are fairly important for sustaining a wholesome being pregnant. For instance, vitamin C in crimson raspberries may also help defend the fetus from free radical harm.

They additionally include truthful quantities of folate. Studies have demonstrated the function of folate within the wholesome mind growth of the foetus. It may scale back the dangers of many congenital disabilities. They are additionally wealthy in zinc, potassium, and iron, that are important vitamins for moms to take care of good well being throughout being pregnant.

8. Reduces Risk of Eye Diseases

Red raspberries are filled with antioxidants and vitamin A. Antioxidants assist scale back the free radical harm to completely different tissues within the physique. Free radical harm may very well be one of many main causes of eye ailments. 

These antioxidants scale back the chance of macular degeneration, cataract and glaucoma. In addition, the vitamin A content material in raspberries is crucial for wholesome eyes. Vitamin A is a sort of retinoid important to the cone cells current within the eyes. Keeping the cone cells wholesome can lengthen cell life and well being. As a consequence, this ensures higher imaginative and prescient and delays age-related eyesight points.

9. Anticancer Effect

Including crimson raspberries in your food plan can scale back the chance of growing numerous forms of cancers. Anyhow, they're filled with antioxidants like vitamin A, C and flavonoids. These compounds defend the wholesome cells from free radicals, which may trigger extreme harm and enhance the probabilities of colon, belly and pancreatic most cancers.

According to research, crimson raspberries include ellagic acid, a plant-based phenolic compound. It acts as a potent antioxidant and helps in lowering the chance of most cancers.

Uses of Red Raspberries

  • You can use squashed crimson raspberries combined with some honey and yoghurt to make a DIY masks to deal with dehydrated pores and skin. Red raspberries are 87% water and might preserve the pores and skin moisturised. The numerous antioxidants may assist to enhance pores and skin well being.
  • You can use raspberries for including some enjoyable parts to your plain outdated oatmeal or yoghurt and garnish them with some contemporary raspberries. It will assist enhance the dietary worth and assist fulfil the day by day nutrient necessities. 

Recipes with Raspberries

1. Raspberry Jam

Raspberries: Health Benefits, Recipes and Side Effects- HealthifyMe

Serves: 1

Preparation Time: 40 minutes


  • Fresh Raspberries: 200g
  • Brown Sugar: 30 g
  • Orange zest: 2 ml
  • Fresh orange juice: 5 ml
  • Fresh lemon juice: 5 ml


  1. Put the raspberries, sugar, orange zest, lemon juice, and orange juice in a pan and put it on simmer.
  2. Stir it gently to dissolve the sugar.
  3. Once the sugar dissolves, enhance the warmth and convey it to a boil.
  4. Mix the substances often until the combination is decreased to a 3rd for about 15-20min.
  5. Meanwhile, put a plate within the freezer.
  6. Take some jam, put it onto the frozen plate, and freeze for 1 minute.
  7. To test if the jam is prepared, run your finger by the jam on the plate. If the jam wrinkles, take away the pan from the flame. If not, then scale back the combination some extra. 
  8. Transfer the jam right into a jar and let it cool.

2. Raspberry Jar

Raspberries: Health Benefits, Recipes and Side Effects- HealthifyMe

Servings: 6

Preparation Time: 15min


  • Coconut Milk: 50 ml
  • Oasts: 2 tbsp
  • Honey: 5 g
  • Almond milk: 50 ml
  • Lemon zest: 1 g
  • Fresh raspberries: 30 g
  • Graham crackers (crushed): 5


  1. Combine the coconut milk, honey, almond milk and lemon zest utilizing an electrical mixer. Combine until you get a easy combination
  2. Take a jar and layer every jar with contemporary raspberries, the filling and crushed graham cracker. 
  3. Repeat the layers to fill the jar.
  4. Keep the jars within the fridge and serve chilled. 

TIP: you'll be able to substitute honey with coconut sugar 

Possible Side Effects

Raspberry allergy happens in people who find themselves allergic to salicylates. You could expertise signs similar to

  • Itchy, tingly mouth
  • Swollen lips
  • Runny nostril
  • Watery eyes
  • Sneezing, hives
  • Difficulty in respiratory.

The Bottom Line

Red raspberries are a improbable fruit alternative that falls within the superfoods class. They are wealthy in lots of vitamins like Vitamin A, C, E and Okay and important minerals like phosphorus, manganese, selenium, iron, copper, zinc. Along with that, they're additionally wealthy in antioxidants.

These vitamins are very useful and assist enhance the immune system, struggle allergy symptoms, scale back the chance of varied ailments, together with most cancers. They are additionally a fantastic fruit alternative for individuals with diabetes as they've a really low glycaemic index and may also help management blood sugar.

Frequently Asked Questions (FAQs)

Q. How many raspberries ought to I eat in a day?

A. 2-3 handfuls of raspberries in a day can show to be fairly useful. They may also help meet your day by day nutrient necessities of vitamin C and A and offer you numerous antioxidants.

Q. Which is healthier for you, blueberries or raspberries?

A. Raspberries are a a lot more healthy alternative as they've 18% extra Vitamin C. They additionally include 4 occasions extra magnesium than blueberries. Additionally, they're much decrease in sugar than blueberries.

Q. Are raspberries superfood?

A. Raspberries fulfil all the necessities of a superfood. They include very excessive quantities of vitamin C and manganese. They are additionally filled with antioxidants and flavonoids, with wonderful well being advantages.

Q. Can you eat raspberries on daily basis?

A. Yes, you'll be able to devour raspberries on daily basis. They may also help enhance your power ranges and immune system and enhance female well being. Having raspberries on daily basis may scale back the chance of getting most cancers.

Q. Is raspberry good for pores and skin?

A. Yes, raspberries may be good for the pores and skin as they include antioxidants. In addition, they may also help decelerate the speed of cell ageing and forestall oxidative harm to the cells by eliminating free radicals.

Q. Are raspberries excessive in sugar?

A. Raspberries have pure sugars, however in low ranges. Thus, they could be a nice alternative of fruit for diabetic individuals. They may also help handle blood sugar ranges and fulfill candy cravings.

Q. Are raspberries good for weight reduction?

A. Yes, raspberries can assist in weight administration. Nevertheless, they include dietary fibres that stop starvation and cravings for junk meals. Thus, they stop unhealthy weight achieve.

Q. Are raspberries good for stomach fats?

A. Yes, raspberries are low in fats and energy. When paired with a correct food plan and train, they may also help to cut back fats and handle weight. Their fibre content material may contribute to managing a wholesome weight.

Q. What occurs in the event you eat raspberries on daily basis?

A. Eating raspberries on daily basis can have many well being advantages. They are full of varied vitamins like vitamin A, C, manganese, potassium, vitamin B complicated and many others. In addition, they've antioxidants, anticancer, cholesterol-lowering properties and rather more.

Q. What are the unintended effects of raspberries?

A. If you might be allergic to raspberries, they'll trigger swelling, watery eyes, runny nostril, hives, itchy mouth and many others.

Q. Is raspberry good on your abdomen?

A. Yes, raspberries are wealthy in dietary fibre, selling higher digestive well being. They additionally promote the expansion of fine intestine micro organism, which encourage higher absorption of meals. They act as meals to the pleasant intestine micro organism and assist in nutrient absorption.

Q. Is raspberry carb or protein?

A. Raspberries include extra carbohydrates than protein. They have as much as 12g of carbohydrates and only one.2g of protein per 100g of serving. Therefore, this makes them a greater supply of carbs than protein.

Q. How many web carbs are there in 100g raspberries?

A. 100g of raspberries can include as much as 12g of carbohydrates.

Q. How a lot kcal does a raspberry have?

A. 100g serving of raspberry accommodates about 52kcals.

Q. Are raspberries keto?

A. No, raspberries are a carb supply and can't be thought-about a keto meals supply.

Q. Are raspberries good for pregnant females?

A. Yes, raspberries generally is a nice nutrient supply for pregnant females. They guarantee wholesome foetal development as they include folate and zinc. They are additionally useful in treating gestational diabetes.

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